Get in the holiday spirit with a fitness challenge that will keep you moving all the way to Christmas!
The holiday season is filled with joy, love, and plenty of indulgent treats. However, it’s also the perfect time to stay active and keep your fitness goals on track. What better way to do that than by turning the “12 Days of Christmas” song into a fun and challenging fitness workout? The “12 Days of Fitmas” is a creative fitness challenge that will get you moving, break up the monotony of holiday preparations, and give you a reason to stay motivated during the busiest time of year. Here’s how you can get started!
1. Introduction: Why 12 Days of Fitmas?
Christmas is all about traditions, and the “12 Days of Christmas” song has been a favorite holiday classic for centuries. But what if you could turn those 12 days into a fitness challenge? The beauty of the 12 Days of Fitmas workout is that it’s flexible, easy to adapt, and can be as challenging or as simple as you like, making it perfect for all fitness levels. Whether you’re working out solo or gathering with friends and family, the challenge will keep you motivated to stay active throughout December.
The idea behind this challenge is to work through a set of exercises that correspond to the days of Christmas, progressively adding more exercises as you move through the workout. Each day, you will perform exercises that increase in difficulty, helping you build strength and endurance.
2. The Fitmas Workout Breakdown
To begin, you’ll need a series of exercises to represent each day. Each exercise can be repeated multiple times, increasing with each day of the challenge.
Day 1: 1 Minute of Plank
Start with the simplest and most fundamental move: the plank. It’s great for your core, arms, and back. Hold your plank for 1 minute to start your day.
Day 2: 2 Push-ups + 1 Minute of Plank
Push-ups are excellent for building upper body strength. Add 2 push-ups after your plank to make things a little more challenging.
Day 3: 3 Squats + 2 Push-ups + 1 Minute of Plank
Squats are great for strengthening your lower body. Perform 3 squats, 2 push-ups, and finish with 1 minute of plank.
Day 4: 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Jumping jacks get your heart rate up and help you warm up. Add 4 jumping jacks to your challenge and continue with the rest.
Day 5: 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Burpees are an excellent full-body exercise that challenges your stamina. Do 5 burpees along with the other exercises.
Day 6: 6 Lunges + 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Lunges target the legs and glutes. Do 6 lunges and continue with the previous exercises.
Day 7: 7 Mountain Climbers + 6 Lunges + 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Mountain climbers add a cardio element and engage your core. Perform 7 mountain climbers and proceed with the rest.
Day 8: 8 High Knees + 7 Mountain Climbers + 6 Lunges + 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
High knees help improve cardiovascular health while also working the legs. Complete 8 high knees and move on.
Day 9: 9 Glute Bridges + 8 High Knees + 7 Mountain Climbers + 6 Lunges + 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Glute bridges target the glutes and lower back. Add 9 glute bridges to the challenge, keeping your core engaged.
Day 10: 10 Tricep Dips + 9 Glute Bridges + 8 High Knees + 7 Mountain Climbers + 6 Lunges + 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Tricep dips will help tone your arms. Do 10 tricep dips and then continue the rest of the workout.
Day 11: 11 Bicycle Crunches + 10 Tricep Dips + 9 Glute Bridges + 8 High Knees + 7 Mountain Climbers + 6 Lunges + 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Bicycle crunches are a fantastic core exercise that targets the obliques. Add 11 bicycle crunches to your challenge.
Day 12: 12 Jump Squats + 11 Bicycle Crunches + 10 Tricep Dips + 9 Glute Bridges + 8 High Knees + 7 Mountain Climbers + 6 Lunges + 5 Burpees + 4 Jumping Jacks + 3 Squats + 2 Push-ups + 1 Minute of Plank
Finish strong with 12 jump squats. This exercise builds power and agility, making it the perfect way to end the challenge.
3. Tips for Success: How to Make It Work for You
While the 12 Days of Fitmas workout is designed to be challenging, it’s important to adjust it to your fitness level. Here are some tips to make the challenge more accessible and enjoyable:
Modify as Needed
If certain exercises are too challenging, feel free to modify them. For example, you can replace push-ups with knee push-ups or reduce the number of burpees.
Take Breaks
If you’re doing the challenge all at once, it’s okay to take breaks between each set. Listen to your body and rest as needed.
Stay Consistent
The key to success with this challenge is consistency. Aim to complete it every day for the 12 days leading up to Christmas. It’s a fun way to stay active and make fitness a part of your holiday traditions.
4. Bonus: A Social Twist
The 12 Days of Fitmas workout can easily be made into a group activity. Invite friends, family, or even coworkers to join you in the challenge. You can check in each day to compare progress, cheer each other on, and celebrate the results together. To make it even more fun, host a virtual workout party, where everyone completes the workout at the same time, either via video call or through a shared fitness app.
5. Conclusion: A Fit and Festive Christmas
By the time Christmas arrives, you’ll feel stronger, healthier, and more energized thanks to your participation in the 12 Days of Fitmas challenge. Whether you’re new to fitness or a seasoned athlete, this workout is an exciting and festive way to stay on track with your fitness goals, even during the busiest time of year. So, grab your Christmas playlist, invite a few friends, and make this holiday season one of fitness and fun!
